The strong sun and high temperatures form a typical combination of the Brazilian summer. The season coincides with the rest period for many workers and school holidays, which are also an invitation to enjoy outdoor activities. However, to prevent this scenario from becoming a major problem, you need to take extra care with hydration.

“Keeping the body well hydrated is a physiological need that guarantees the proper functioning of the body and avoids health complications on the hottest days of the year. Intense heat triggers bodily adaptations that increase the loss of water and electrolytessuch as sodium, potassium and magnesium, and increase the risk of dehydration”, explains the professor of the Medicine course at Faculdade Integrado de Macapá, Pablo Henrique Cordeiro Lessa.

The doctor emphasizes that hydration in summer requires more attention because the body goes through important physiological adjustments to deal with high temperatures. Thus, the risks of dehydration and other heat-related complications become greater.

“When the temperature rises, the body activates its most efficient cooling mechanism, which is intense perspiration (sweating). In addition, there is greater evaporation through the skin and an increase in heart and respiratory rate. The heart and breathing work harder to maintain balance”, he explains.

Warning signs of dehydration

A dehydration it usually starts subtly. Therefore, it is essential to recognize the first signs before the condition worsens and becomes moderate or severe.

Initial symptoms include:

• Intense thirst: the hypothalamus (regulatory center) increases the stimulus;
• Darkened urine and reduced urine output: the body tries to retain water;
• Dry mouth and less salivation: indicating the general dryness of the organism;
• Headache and difficulty concentrating: including cognitive slowness, irritability and mental fatigue;
• Mild dizziness and weakness: it can be caused by postural hypotension (drop in pressure when standing up);
• Less elastic skin (loss of turgor): sign of skin dryness;
• Acceleration of heartbeat: the heart pumps faster to compensate for the decrease in blood volume.

In children, signs may include increased irritability, crying without tears, drier diapers, and decreased interest in play.

Increasing fluid consumption

For those who are not in the habit of drink water pure often, the doctor points out that there are healthy alternatives that contribute significantly to daily hydration:

• Naturally flavored water: with lemon, orange, ginger, mint or strawberry, as long as the preparation is recent to prevent the water from becoming bitter;
• Iced teas: chamomile, mint, hibiscus, green tea or black tea, without excessive added sugar;
• Coconut Water: excellent source of electrolytes (mineral salts);
• Diluted natural juices: prepared with 50% water;
• Dairy drinks: milk and vegetable drinks;
• Isotonic drinks: can be consumed to replace electrolytes, especially after intense exercise.

Foods that hydrate (and those to avoid)

Food is a powerful ally in maintaining hydration. Pablo Henrique Cordeiro Lessa recommends fruits rich in water such as watermelon, melon, orange, pineapple and strawberry, as well as hydrating vegetables such as cucumber, tomato and lettuce. Natural yogurts, kefir (fermented probiotic drink) and cold soups are also welcome.

On the other hand, some items should be avoided, as they can interfere with hydration and digestion. They are:

• Industrialized soft drinks and juices: rich in sugars and additives;
• Alcoholic and caffeinated drinks (in excess): increase diuresis, promoting water loss;
• Salty, sausage and canned foods: increase sodium retention and the sensation of thirst;
• Fried and fatty foods: they make digestion difficult and increase the feeling of heat.

Simple habits for a healthy summer

Maintain the hydration in everyday life It doesn’t require great effort, just the adoption of simple and constant habits. Therefore, the professor of the Medicine course at Faculdade Integrado de Macapá lists six easy tips to apply in your routine:

• Bottle always close by: have water on hand and drink it little by little, frequently, throughout the day;
• Drink without thirst: don’t wait for thirst to arrive; the ideal is to anticipate the body’s needs;
• Use reminders: use apps or alarms that reinforce the need for constant fluid intake;
• Monitore a urina: pay attention to the coloring. Clear urine is generally a good indicator of hydration;
• Suitable environments: prefer airy and shaded locations;
• Exercise care: perform physical activities under supervision and with reinforced hydration.

As extra tips, Pablo Henrique Cordeiro Lessa reinforces the importance of wearing light, light-colored clothing, avoiding exposure to the sun during peak hours (between 10 am and 4 pm), using sunscreen daily and paying greater attention to vulnerable groups, such as the elderly and children, offering water to them regardless of request.

“With adequate hydration, a balanced diet and attention to your body’s signals, it is possible to enjoy the summer healthily and safely, even on the hottest days of the season”, he concludes.

By João Alécio Mem